January 23, 2023-March 6, 2023
Wellness Works! Weight Loss Challenge- Do You Want to Lose Extra Holiday and Pandemic Pounds?
After the holidays, many employees may feel sluggish due to over eating and limited activity. If this is you, grab your favorite work buddy to support each other and join our fun healthy weight loss challenge starting January 23rd-March 6th!
During the challenge, we encourage all City employees to become more active and participate in activities that will allow you to reach your weight loss goals and begin to improve your way of life.
The Healthy Weight Loss Challenge is a six week challenge where you will have access to nutrition information, healthy recipes and fitness tips through the WellnessworksCle.com portal and email blasts. In addition, there will be weekly challenges where you can win prizes to encourage you to develop healthier habits and keep you motivated in your weight loss journey!
Weigh-Ins
Weigh Ins will take place on Monday of each week at Cleveland City Hall in Human Resources Conference Room 121.
If you are not available to come in for a weigh in- please take a picture of you standing on the scale with your numbers showing. Email it to [email protected] by 5:00pm every Monday.
Weigh In dates:
January 23, 2023
January 30, 2023
February 6, 2023
February 13, 2023
February 21, 2023
February 27, 2023
March 6, 2023 Final weigh-out
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During the challenge, we encourage all City employees to become more active and participate in activities that will allow you to reach your weight loss goals and begin to improve your way of life.
The Healthy Weight Loss Challenge is a six week challenge where you will have access to nutrition information, healthy recipes and fitness tips through the WellnessworksCle.com portal and email blasts. In addition, there will be weekly challenges where you can win prizes to encourage you to develop healthier habits and keep you motivated in your weight loss journey!
Weigh-Ins
Weigh Ins will take place on Monday of each week at Cleveland City Hall in Human Resources Conference Room 121.
If you are not available to come in for a weigh in- please take a picture of you standing on the scale with your numbers showing. Email it to [email protected] by 5:00pm every Monday.
Weigh In dates:
January 23, 2023
January 30, 2023
February 6, 2023
February 13, 2023
February 21, 2023
February 27, 2023
March 6, 2023 Final weigh-out
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Helpful Resources
How to Start Eating Healthy: 10 Changes You Can Make- Health.com
The Immediate Benefits of Losing Weight-University Hospitals
5 Steps to Lose Weight and Keep It Off-American Heart Association
How to Eat Healthy Foods Everyday- Cleveland Clinic
How To Build a Healthy Breakfast-Cleveland Clinic
Grocery Shopping Tips for Weight Loss:
Wellness Food Mood Journal Sheet
How to Start Eating Healthy: 10 Changes You Can Make- Health.com
The Immediate Benefits of Losing Weight-University Hospitals
5 Steps to Lose Weight and Keep It Off-American Heart Association
How to Eat Healthy Foods Everyday- Cleveland Clinic
How To Build a Healthy Breakfast-Cleveland Clinic
Grocery Shopping Tips for Weight Loss:
- Shop around the perimeter-fruits, vegetables, meats, fish are always along the perimeter, steer clear of the snack food and soda aisles.
- Never shop when you’re hungry
- Make a shopping list
- Wear your skinny jeans
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The Week of January 23rd
HEALTHY RECIPES Mayo Clinic Weight loss recipes, Recipes by American Heart Association Breakfast: Veggie Omelet with mixed veggies- Cleveland Clinic Warm Berry Crisp-Cleveland Clinic Lunch: Cauliflower mashed potatoes, and 1 cup of fruit- Mayo Clinic Lime Herb Ginger and Jalapeno Chicken Salad Wrap- Cleveland Clinic Zesty Black Bean Burgers- Cleveland Clinic Dinner: Turkey sliders with avocado, mushrooms, and swiss cheese -Cleveland Clinic Black Bean Chili with Corn and Cilantro- Cleveland Clinic Chipotle Chicken Bowls with Cilantro-Lime Quinoa- American Heart Association Snack: 1 small apple with 1 tbsp peanut or almond butter, 1 low fat string cheese and 4 whole wheat crackers Sweet Potato Hummus- Cleveland Clinic Dessert: Oatmeal-Maple Raisin Cookies |
The Week of January 30th
Healthy Eating Plan An eating plan that helps you manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients. According to the Dietary Guidelines for Americans 2020-2025, a healthy eating plan:
How to add Fruits and vegetables in your diet? It’s good to add more fruits and vegetables to your diet for a variety of health benefits, including weight loss. The American Heart Association recommends filling at least half your plate with fruits and veggies in order to make it to the recommended 4 ½ cups of each per day. The good news is that all produce counts, which means canned, fresh and frozen varieties can help you reach your goal. For more information visit: American Heart Association Weekly Challenge for January 30, thru February 5, 2023 This week’s challenge is to include additional portions of fruits and vegetables with one or more meals. Send your pictures to [email protected], by Monday February 6th, no later than noon. The first five participants to send in their pictures will receive a $10.00 electronic gift card. Increase your step intake by 1,000 steps. Weight Loss Resources: For more information on weight loss tips click on the following links: 11 Best High-Fiber Foods – Health Essentials from Cleveland Clinic, Physical Activity for a healthy weight, Lunch Ideas for Work Change 4 Behaviors and Watch the Weight Loss Begin, Healthy Eating Tips Recipes: Weight Management Recipes Breakfast:-Blueberry smoothie bowl, Low fat Greek Yogurt with fresh fruit. Lunch-Pasta salad with mixed vegetables Dinner- Quinoa stuffed peppers, Snack-1 small apple with 1tbsp peanut or almond butter, ¼ cup raw vegetables with hummus |
Exercise Resources:
Make Your Workout Work For You-Ease@work
Physical Activity for A Healthy Weight- Ease@work
Make Your Workout Work For You-Ease@work
Physical Activity for A Healthy Weight- Ease@work